Congrats to Tanya and Coach Anna (seen in photo above) for participating in the August Concept 2 Rowing Challenge! BOTH Anna & Tanya completed 100,000 meters on the Concept 2 Rowing Machine (the ERG) in August! WAY TO GO!

THE NEXT ROWING CHALLENGE STARTS SEPTEMBER 15TH!

We're looking for 10 people to participate and row at least 100,000 meters each! We have about 5 signed up we need 5 more! There is a sign up on the whiteboard, and Coach Anna gave detailed instructions below how to register online. Tanya is assisting with logistics of the September Challenge so you can ask her questions as well.

THERE WILL BE PRIZES THIS TIME!!!

Anna is organizing the prizes and will relay to the participants how they can be earned and given out.

So far here are the details she has shared:

Everyone who......rows 5 days this week.

Everyone who.....PR's their 5K or 10K

1st person to complete the 100,000m

This workout......10x 1K, 2:00 rest, pace : 5 sec. faster round

Anna can explain more as we finalize the details and get our final 10 or more people signed up. YOU MUST REGISTER ON THE CONCEPT 2 WEBSITE!

Note: An Online Logbook profile represents a single person and cannot be used to represent multiple people.

Join a team: There are two ways to join a team.

In your online logbook, click Teams at the top of the page.

In the Join a Team section, click Choose A Team and select Allstar Rowing from the list.

Click Select Team.

OR

Visit the page for the team you want to join. You can do this by clicking on the team name in a challenge board.

Click Join Team.

Confirm your participation in the current challenge:

In your online logbook, click Teams at the top of the page.

In the Team Challenge section, click the link provided to indicate your participation.

If you change your mind, you can leave the challenge using the Leave this Challenge link provided in the same location. You have until approximately two weeks into the current challenge to make changes. After that time, team membership and participation cannot change for the remainder of the challenge.

Enter all of your meters into your online logbook. Make this easier by downloading the FREE APP, ERGDATA. Your phone can connect to the erg monitor via bluetooth and record your meters in real time.

If you do not have access to a computer but want to participate as a team member, or if you have any questions, contact Anna Kiliona @ (808)896-2220.

NEW ROWING CLASS DESCRIPTION!!!

PLEASE ENJOY THIS NEW CLASS WITH COACH ANNA!

CROSSFIT ROWING CLASS

All levels, Tuesdays 5:30-6:30pm

Blend of Rowing & more CrossFit! Improve your rowing technique and efficiency with this dynamic class featuring the Concept 2 Rower as the centerpiece of your training. Workout programs developed by Coach Anna, will include Rowing technique and drills, along with additional CrossFit elements that culminate with a Rowing style CrossFit WOD. (Expect this class to be more like a CrossFit class than it has in the past, and at the same time it'll feature the ERG more frequently than our regular CrossFit classes.) Expect to get better at rowing technique, AND perform an intense & varied workout on & off the ERG!

CrossFit AllStar LABOR DAY SCHEDULE READ so you don't miss out on updates and holiday schedule!

Labor Day Schedule:

8:30 AM will be the ONLY class held on Monday, September 2, Labor Day.

This will be the ONLY class held on Labor Day! ALL OTHER CLASSES CANCELLED! Enjoy your holiday and get outside for a run, swim, hike, beach, or quality time with friends, family, or yourself:)

We'll be performing the CrossFit Memorial WOD Hotshots 19, a workout programmed in memorial of the 19 firefighters who lost their lives in Prescott fighting fires.

The workout will NOT be a "bring your friends and family for FREE" style class because we are growing in numbers and i'd like to reserve the gym that day for active members.

Hope to see you Monday! See Hotshots 19 workout below:

IN HONOR OF THE FALLEN HOTSHOTS

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

***We also want to MAHALO UNCLE KIM AND AUNTY DEB for their service in the US Forest Service as Hotshot firefighters!

Open Gym Reminders....if you're NEW to the gym please review!

One of many goals of expanding the gym is to expand on our services to our existing members. Many of you requested more Open Gym time and we’re listening. We’re happy to announce more Open Gym time available during regular CrossFit classes effective immediately. People who will benefit from this new feature could be athletes who follow a competition program and take 2-3 hours to finish their specialized training, athletes with injuries or conditions that want separate time to work on said conditions, athletes who desire to perform strength work in addition to an All Levels CrossFit class, or athletes who’s schedule might accommodate an Open Gym situation better. We are here for you’re needs, in fact your needs were the driving force of the recent gym expansion. However, the following protocol must be followed in order for everyone to get their needs met and to run a happy house!

Open Gym Protocol:

If you’d like to use Open Gym during a CF class you will check in with the coaching staff, ask permission, and let them know roughly what you plan on doing with your time. For example you could say, “Coach Kelsey may I use platform #1 for some Back Squats? Then I was thinking of doing some pull ups on the side.”

You shall write you name on the results whiteboard under the day and time you train, next to your name write ‘OPEN’ so we can track attendance.

Open Gym participants shall give ‘right of way’ to the class that is regularly scheduled at that time. Open Gym participants shall work around and on the side of the existing scheduled class. Again, check in with the coaching staff.

Platform #1 next to the bathroom, will be the default platform for Open Gym participants because it is out of the way for most CF classes. Open Gym participants will workout around the outer perimeter of the gym. Most CF class participants will use the center areas, but again check in with the coaching staff.

Quiet and respectful behavior is acceptable from Open Gym participants. Be aware to remain quiet during all times that a coach is teaching or delivering a lesson to their class. You’ll know a coach is ‘teaching’ if the music is off and they are actively engaging their class in a verbal or visual lesson or demo.

Open Gym participants shall clean up after themselves by wiping down equipment with the water spray and microbial Norwex cloths provided, and return gear to respective areas.

We will do our best to offer Open Gym to all athletes during ALL hours of operation. Hours of operation at present include all class times (see www.crossfitallstar.com/schedule) and scheduled Open Gym times. We are often here during non-scheduled class times so keep that in mind. If any coaching staff is here at the box, the box shall be available for Open gym, but again check in with the coaching staff present to make sure it’s OK. The coach will make the final call. My greatest hope is that we are increasing our level of service so that athletes can move beyond what we were doing in the old space. And by offering more Open Gym time, we intend to do just that.

We are a Standard Host of The Murph Challenge 2019. We have taken the time to involve CrossFit AllStar directly with the LT. Michael P. Murphy Memorial Scholarship Foundation and contribute directly to this great organization. CrossFit AllStar is proud to contribute to organizations that support our Veterans. We'll be hosing the workout on Memorial Day, Monday, May 27th, 8:30am.

Register by following this link http://themurphchallenge.com/ you must register at the Murph Challenge website if you'd like a shirt with your donation.

Memorial Day, Monday, May 27th, 8:30am, This will be the only class on Memorial Day all other classes are cancelled so please join us to remember our fallen soldiers. Each year the group gets bigger and bigger we appreciate your support of the Murph Challenge and of that organization.However, we also understand if you have your own way to spend Memorial Day and we support whatever you need to do

CrossFit AllStar will be participating in 'Memorial Day Murph', a CrossFit tradition of the workout called 'Murph' traditionally performed on Memorial Day as an honor to our fallen soldiers, in particular Lt. Michael Murphy, May 7, 1976 - June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team.

THIS WORKOUT IS OPEN TO ALL OUR ALLSTAR ATHLETES ! It will be one big WOD, it can get crowded, and the sheer volume of the workout can be downright dangerous if not taken seriously. We will be asking you to bring your new friends & family ON BRING A FRIEND DAY (JUNE 1 & 3). If you'd like to bring family or visitors on Memorial Day, we're only allowing people with some CrossFit experience this time. Please do not bring anyone for their 'first' CrossFit workout, mahalo for your understanding. We want to keep everyone safe.

Memorial Day is set aside to celebrate and honor United States men and women who have died serving their country in military.

The workout:

"Murph"

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

* If you have a 20# weight vest or body armour wear it. (we only have 2 vests so if you have one of your own bring it)

Register at http://themurphchallenge.com/if you want a shirt with your $45 donation you must register at this website! AllStar will NOT provide event shirts you must register thru Forged Clothing and the link that is provided here.

You may participate in the workout even if you do not donate $. Just show up!

Cheryl Brost displays some of her medals with American Gladiator 'Nitro'OUR VERY OWN CHERYL BROST WILL AGAIN BE ATTEMPTING TO EARN A SPOT TO COMPETE AT THIS YEARS 2019 CROSSFIT GAMES IN MADISON, WISCONSIN!

I was able to ask Cheryl some questions about her goals, her recent comeback from injury, and how her personal life has affected her training this season. Enjoy the interview below taken by KC Stallsmith, owner & coach at CrossFit AllStar questions to Cheryl Brost, CrossFit Games Athlete and Coach. Mahalo for letting us into your world Cheryl! And if you'd like to spectate during her workouts today and through the weekend here's her schedule (subject to change without notice):

SUNDAY REST DAY UNLESS NEED TO PERFORM WOD #1 IF NOT COMPLETE ON SATURDAY

MONDAY 5/6 12:30PM (WOD#2 KONA DAY AT CF POHAKU)

What are your goals this season including during the Open?: My goal this season is to get back to the 2019 CrossFit Games in Madison Wisconsin. For this first stage in the Open, I just need to make top 200 in order to advance to the Online Age Group Qualifier May 2-6. A couple things that are different with the online qualifier this year(which she did, she placed 6th in the WORLD) is that only the Top 10 in the World from each age group from the Qualifier will advance to the Games and all 200 of us entering the qualifier will come in on an even slate (your Open placement no longer holds a placemaker in the Qualifier). In past years, the Top 20 in the world advanced to the Games.

What have you overcome since last season?: I have had some big hurdles to clear since last season! I suffered a season ending injury one day after last years Qualifier (while playing soccer), requiring me to have a complete shoulder reconstruction last June and therefore turning down my invite to the 2018 Games. Unfortunately we also suffered the loss of my oldest brother Rob in August due to a single vehicle motorcycle accident. My shoulder recovery on the right shoulder has gone remarkably! However about a month ago I strained or possibly have a partial tear to the infraspinatus on my left shoulder. I have been resting it and giving it all the time I can to heal leading up to the Open. Time will tell if the 2019 Games is still a reasonable goal for me!

How many times have you competed in The CrossFit Games, what years?: This marks my 10th year competing in CrossFit. Thus far, I have been fortunate enough to get an invite every year to the Games! 2010-elite individual (13th)2011- elite individual (7th)2012-elite individual (15th)2013- 40-49 but declined due to Achilles rupture2014- 40-44 (2nd)2015- 40-44 (4th)2016- 45-49 (1st)2017- 45-49 (1st)2018- 45-49 but declined due to shoulder injury2019- TBA

If you qualify for the Games this year what are you most excited about by competing in the Games this year that might be different than other years?: If I get the opportunity to return to the Games, I’m most excited about the fact that I came back from a season ending injury at my mature ripe age of almost 48 and compete amongst the best in the world! And it would be super amazing if I am able to do this alongside one of my good friends and remote training partner Nicole Abbott!

What keeps you competing?: I enjoy the push and drive it takes to train for something like this! And CrossFit has so much diversity, you never seem to tire of it or never are quite satisfied with all the skills you’re asked to perform! There are so many things I can still get better at, and that’s what keeps me going! As well as the camaraderie and friendships created along the way!

I understand soccer has been a passion of yours through college and you received the 1992 NAIA National Field Player of the Year and All-American awards. How has your recent move to coaching High School soccer at your daughter's school and club affected you as an athlete if at all?: I recently had the opportunity to help coach with HPA girls soccer and the upcoming Kona Crush 2003/04 girls soccer team. I can recall how precious those years were to me and I love being able to give back to the youth in our community. I hope to share with them what I’ve learned over the years competing on sports teams and in CrossFit and just be there to help them grow and become all that they can be! And in return, the kids have so much spunk and energy...they inspire me to never grow old and just keep on moving!

THANK YOU FOR SHARING WHO YOU ARE WITH US CHERYL BROST! You continue to motivate and inspire those around you. We are all honored to know you and Hawaii is proud of you and we look forward to you representing at the 2019 Reebok CrossFit Games this summer in Madison, Wisconsin! GOOD LUCK CHERYL!